Sourdough vs. Multigrain: Which Bread Fuels You Best?
Bread has been a staple in human diets for thousands of years, evolving through different cultures, techniques, and nutritional profiles. While it often gets a bad reputation in modern diets—especially among those looking to lose weight or improve their health—the reality is that not all bread is created equal. The type of bread you choose can significantly impact digestion, blood sugar levels, and overall energy throughout the day.
Sourdough and multigrain are two popular choices that are often considered healthier than traditional white bread. Both offer unique benefits, from gut-friendly fermentation to a mix of whole grains, but they also come with differences that impact how your body processes and utilizes them as fuel. And while they’re both better options than highly processed white bread, not all versions of these breads are equal—especially when comparing how they are made in North America versus Europe.
Today we’ll break down the history of sourdough and multigrain bread, their key differences, how they affect energy levels, and what to look for when choosing the best option for your health. If you’ve ever wondered which bread is truly better for you, keep reading!
Sourdough: The Ancient Classic
Sourdough has been around for thousands of years, with origins tracing back to ancient Egypt around 3000 BC. While bread in some form had been made for centuries before that, the discovery of naturally risen bread—where dough expands due to fermentation—was a game-changer for early civilizations.
How Sourdough Was First Created
Historians believe sourdough was discovered by accident. Ancient Egyptians likely left a mixture of flour and water exposed to the warm climate, where wild yeast and lactic acid bacteria from the environment settled into the mixture. Over time, these microorganisms fermented the dough, causing it to rise and develop a tangy flavor. Unlike modern bread, which relies on commercial yeast to create a rapid rise, sourdough develops slowly through a natural fermentation process.
Early bakers noticed that this fermented dough was softer, easier to digest, and had a more complex flavor than the flat, unleavened breads they had been making. They began saving a portion of the fermented dough (now called a "starter") to mix into new batches, ensuring a continuous cycle of naturally expanded bread.
The Egyptians became masters of sourdough baking, and as their knowledge spread through trade routes, the technique was adopted by the Greeks, Romans, and eventually other European civilizations. The Romans, in particular, refined bread-making techniques, creating bakeries that mass-produced sourdough-style loaves. This style of baking remained dominant for centuries until modern yeast production changed the game.
The Difference Between Sourdough and Early Wheat Breads
Before sourdough was discovered, early civilizations relied on unleavened bread, which did not rise. These early breads, such as flatbreads, barley cakes, and early forms of wheat bread, were simply made by mixing ground grains with water and baking the mixture on hot stones or in simple clay ovens.
Some of the key differences between early wheat-based breads and sourdough include:
Fermentation: Sourdough undergoes a long fermentation process, allowing wild yeast and bacteria to predigest some of the starches and proteins in the flour. Early wheat breads lacked this process, making them harder to digest.
Texture & Flavor: Sourdough is airy, soft, and slightly tangy due to lactic acid fermentation, while early wheat breads were dense, dry, and neutral in flavor.
Nutrient Absorption: The fermentation in sourdough breaks down phytic acid, an anti-nutrient that can block the absorption of minerals like iron, zinc, and magnesium. Early wheat breads retained high levels of phytic acid, meaning their nutrients were less bioavailable.
Preservation: Sourdough's acidity naturally inhibits mold growth, meaning it could last longer without spoiling. This made it an ideal food for travelers and armies in ancient times.
The Shift from Sourdough to Modern Wheat Breads
For thousands of years, sourdough remained the dominant form of bread-making across various cultures. However, during the Industrial Revolution in the 19th century, commercial yeast was introduced, allowing bakers to make bread faster and with more consistent results. This led to the mass production of soft, fluffy wheat bread, which quickly became the norm.
By the mid-20th century, heavily processed white bread took over store shelves, stripping grains of their fiber and nutrients in favor of longer shelf life and a milder taste. However, in recent years, sourdough has regained popularity due to its digestibility, lower glycemic impact, and unique flavor—a return to an ancient baking tradition that many believe is better for overall health.
In the next section, we’ll compare sourdough to multigrain bread and how your body processes each for fuel.
Multigrain: A More Recent Development
Multigrain bread, on the other hand, is a more modern creation. Traditionally, different cultures have used a variety of grains in breadmaking, but the concept of multigrain bread as we know it today gained popularity with the rise of industrialized food production. While whole grains provide essential nutrients, many store-bought multigrain breads contain refined grains and additives, making them less beneficial than they appear.
Nutritional Differences
Sourdough
Fermentation Benefits: The natural fermentation process improves gut health by producing beneficial bacteria and breaking down anti-nutrients like phytic acid, which can inhibit mineral absorption.
Lower Glycemic Index: Sourdough has a slower impact on blood sugar levels compared to many other breads, making it a better choice for sustained energy.
Easier Digestion: The fermentation process partially breaks down gluten, which can make it easier to digest for those with mild gluten sensitivities.
Multigrain
Variety of Nutrients: If made with whole grains, multigrain bread can provide a mix of fiber, vitamins, and minerals.
Potential Processing Issues: Many multigrain breads in North America use refined grains with added coloring to appear healthy, whereas European versions are more likely to use whole grains.
Higher Fiber (Sometimes): If made correctly, multigrain bread can provide more fiber than white or sourdough bread, which helps with digestion and sustained energy release.
How to Identify a Good Multigrain Bread
Check the Ingredients List
Look for "whole" grains listed as the first ingredient (e.g., "whole wheat," "whole rye," or "whole oats").
Avoid breads where "enriched wheat flour" or "wheat flour" is the first ingredient—these are refined grains that lack fiber and nutrients.
Fiber Content Matters
A good multigrain bread should have at least 3-5 grams of fiber per slice.
If the bread has less than 2 grams of fiber per serving, it likely contains mostly refined grains.
Beware of Artificial Coloring and Additives
Some brands darken their bread with caramel coloring or molasses to make it appear more whole grain than it actually is.
Watch out for added sugars (like high fructose corn syrup) or unnecessary preservatives.
Look for a Variety of Whole Grains
A quality multigrain bread will contain grains like quinoa, millet, flaxseed, barley, or oats rather than just refined wheat with a sprinkle of seeds.
European-style multigrain breads often include rye, spelt, and buckwheat, which provide more complex nutrients.
Examples of Good vs. Bad Multigrain Bread
✅ Good Multigrain Bread Choices
Ezekiel 4:9 Sprouted Grain Bread – Made from sprouted whole grains with no added sugars.
Silver Hills Bakery Multigrain Bread – Uses whole grains, is high in fiber, and free from artificial additives.
Dempster’s 100% Whole Grains Bread (Canada) – A widely available option with whole grains and high fiber content.
European-style Multigrain Rye Bread – Often found in specialty stores, made with whole grains and naturally fermented.
🚫 Misleading Multigrain Bread Choices
Wonder Bread Multigrain – Contains enriched wheat flour (refined) as the main ingredient and lacks significant fiber.
D’Italiano 12 Grain Bread – While it lists multiple grains, the first ingredient is refined wheat flour.
Oroweat 12 Grain Bread – Includes caramel coloring to make it look healthier and has added sugars.
Any "Multigrain" Bread with Less Than 2g of Fiber Per Slice – This indicates refined grains and little nutritional value.
Multigrain bread can be a fantastic choice if it's truly made with whole grains and minimal processing. However, many store-bought varieties in North America use refined grains, artificial colors, and added sugars, making them no better than white bread. When choosing multigrain, always check the ingredient list, fiber content, and avoid misleading marketing terms. The best options will have whole grains as the first ingredient, high fiber, and minimal additives—just like the traditional multigrain breads found in Europe.
Examples of Good vs. Bad Sourdough Bread
Not all sourdough bread is created equal. While true sourdough undergoes a long fermentation process that enhances digestion and nutrient absorption, many store-bought "sourdough" breads are made with commercial yeast and lack the fermentation benefits that make real sourdough so beneficial. Here’s how to tell the difference.
✅ Good Sourdough Bread Choices
Local or Artisan Sourdough Bread – Typically made with just flour, water, and salt, naturally fermented for 12+ hours for better digestion.
San Francisco Sourdough (Traditional) – A long-fermented, tangy bread made using a natural starter with no added commercial yeast.
Whole Grain or Sprouted Sourdough – Contains whole wheat, rye, or spelt, offering more fiber and nutrients than white sourdough.
Bakery Sourdough with Simple Ingredients – If buying from a bakery, look for just flour, water, salt, and starter—avoid unnecessary additives.
Brands with Verified Long Fermentation – Some brands, like Bread Alone or Izzio Artisan Sourdough, use true fermentation methods and minimal ingredients.
🚫 Misleading Sourdough Bread Choices
Supermarket "Sourdough" with Yeast – If the ingredient list includes "yeast", it’s not naturally fermented and won’t have the same gut health benefits.
Breads with Added Sugar or Vinegar – Some brands add sugar or vinegar to fake the tangy flavor of real sourdough.
Fast-Fermented Commercial Sourdough – If it’s mass-produced, it’s likely fermented for just a few hours, lacking the full breakdown of gluten and phytic acid.
White Sourdough with No Whole Grains – While still better than white bread, white sourdough lacks fiber and is less beneficial for blood sugar control.
Any Sourdough with Preservatives or Additives – If the ingredients include calcium propionate, monoglycerides, or artificial flavorings, it’s processed and less nutritious.
✅ Good Sourdough Bread Choices (True Fermented Sourdough)
Izzio Artisan Sourdough (USA & Canada)
Naturally fermented for over 24 hours
No added commercial yeast, preservatives, or artificial flavors
Uses traditional baking techniques
Bread Alone Sourdough (USA)
Organic, long-fermented sourdough made with minimal ingredients
Whole grain options available for higher fiber content
Stonemill Bakehouse Sourdough (Canada)
Found in grocery stores, uses a long fermentation process
Whole grain varieties available
Wildgrain Sourdough (USA, Subscription-Based)
100% naturally fermented sourdough
Shipped frozen for at-home baking
San Francisco Sourdough by Boudin Bakery (USA)
A traditional sourdough made with an authentic starter dating back to 1849
Naturally fermented, but mostly white flour—better options exist for whole grain sourdough
🚫 Misleading Sourdough Bread Choices (Highly Processed or Fake Sourdough)
Arnold / Brownberry / Oroweat Sourdough (USA & Canada)
Contains commercial yeast and added preservatives
Lacks proper fermentation, reducing its gut health benefits
Dempster’s Sourdough Bread (Canada)
Includes yeast and other additives
Short fermentation time means no major digestive benefits
Pepperidge Farm Sourdough (USA)
Mass-produced, contains added sugars and preservatives
Lacks real sourdough fermentation
Safeway Signature Select Sourdough (USA & Canada)
Uses yeast, sugar, and artificial flavors for a sour taste
Minimal fermentation compared to authentic sourdough
Supermarket "Sourdough" with Yeast & Preservatives
If a sourdough brand lists "yeast" in the ingredients, it's not real sourdough
Brands like Wonder Sourdough, Villaggio Sourdough, and Great Value Sourdough fall into this category
How to Choose the Best Sourdough Bread
Read the Ingredients – Should only contain flour, water, salt, and a natural starter.
Check for Long Fermentation – Ideally 12-24 hours, which improves digestion and lowers the glycemic index.
Avoid Commercial Yeast – True sourdough relies on wild yeast, not added yeast.
Look for Whole Grains – Whole wheat or rye sourdough offers more fiber and sustained energy.
By choosing real, long-fermented sourdough, you get better digestion, improved blood sugar control, and higher nutrient availability compared to processed bread labeled as "sourdough."
How Your Body Uses Carbs for Fuel
Carbohydrates are your body’s preferred and most efficient source of energy. Whether you’re lifting weights, running, or simply getting through your daily tasks, your body relies on carbs to keep you moving. When consumed, carbohydrates are broken down into glucose, which is either used immediately for energy or stored as glycogen in the muscles and liver for later use.
Your body has three main energy systems that determine how it utilizes fuel based on the intensity and duration of activity:
1. Immediate Energy: ATP-PC System
Used for: Short bursts of high-intensity effort (e.g., sprinting, jumping, or a heavy single-rep lift).
Primary fuel source: Stored phosphocreatine (PCr) in the muscles—not carbohydrates.
Duration: Lasts about 10–15 seconds before another system takes over.
This system is anaerobic (meaning it doesn’t require oxygen) and provides rapid energy but depletes quickly. While carbs don’t directly fuel this system, having sufficient glycogen stores ensures your body can quickly recover and replenish phosphocreatine.
2. Short to Medium Energy: Glycolytic System
Used for: Moderate to high-intensity exercise lasting 30 seconds to 2 minutes (e.g., a 400m sprint, a set of heavy squats, or fast-paced circuit training).
Primary fuel source: Stored glycogen from carbohydrates.
Oxygen requirement: Partially anaerobic—can function without oxygen but produces lactic acid, leading to fatigue.
This system relies on glycolysis, where stored glycogen is broken down into glucose for quick energy. Eating complex carbs like sourdough or multigrain bread before exercise helps ensure your glycogen stores are topped up, allowing you to perform at a high level.
3. Long-Term Energy: Oxidative System
Used for: Lower-intensity, long-duration activities (e.g., walking, long runs, or even daily activities).
Primary fuel source: Carbohydrates and fats.
Oxygen requirement: Fully aerobic—requires oxygen to generate ATP.
For endurance activities or daily movement, your body shifts toward the oxidative system, burning a mix of carbs and fats for fuel. Whole grain carbohydrates like sourdough and multigrain bread provide a steady release of glucose, helping sustain energy levels over extended periods.
Why Sourdough is Better for Blood Sugar Control
For individuals watching their blood sugar levels—including those with diabetes or insulin resistance—sourdough is often a better choice than multigrain or traditional white bread. Here’s why:
✅ Lower Glycemic Index (GI)
The fermentation process in sourdough bread breaks down starches, leading to a slower rise in blood sugar compared to standard bread.
Sourdough typically has a lower GI (around 50-60) than white or even some whole grain breads (which can be 70+).
A lower GI means fewer blood sugar spikes and more stable energy levels.
✅ Pre-Digested Carbs
The natural fermentation process in sourdough partially breaks down carbohydrates, making them easier to digest and slowing glucose absorption.
This can help prevent sharp spikes and crashes in blood sugar.
✅ Increased Resistant Starch
The fermentation process also increases resistant starch, a type of carbohydrate that isn’t fully broken down or absorbed in the small intestine.
Resistant starch feeds gut bacteria and improves insulin sensitivity, which is beneficial for people managing blood sugar.
✅ Better Nutrient Absorption
Sourdough’s fermentation process reduces phytic acid, an anti-nutrient that can block the absorption of minerals like magnesium and zinc—both of which play a role in blood sugar regulation.
✅ Less Processed than Some Multigrain Breads
Many store-bought multigrain breads contain refined grains, added sugars, or caramel coloring that can spike blood sugar levels.
Sourdough, especially traditional sourdough made with minimal ingredients, is typically more natural and free from added sugars and preservatives.
If you’re looking for a sustainable energy source that supports both exercise performance and blood sugar stability, sourdough is an excellent option. Its lower glycemic impact, natural fermentation benefits, and nutrient-dense profile make it a superior choice over processed white bread and some multigrain breads—especially for those managing diabetes or insulin resistance.
For optimal blood sugar control, look for a true sourdough bread made from whole grains, fermented for at least 12-24 hours, and free from added sugars or processed flours.
Why White Bread Falls Short
White bread is one of the most processed forms of bread available, and while it may be soft and convenient, it lacks the essential nutrients your body needs for sustained energy and overall health.
Here’s why white bread is a poor choice:
✅ Stripped of Fiber & Nutrients
White bread is made from refined wheat flour, meaning the bran (fiber) and germ (nutrient-rich core) are removed during processing.
This process eliminates essential vitamins, minerals, and antioxidants, leaving behind mostly starch.
While some brands “enrich” white bread by adding back a few vitamins (like iron and folic acid), it’s still lacking the fiber and natural nutrients found in whole grains.
✅ Rapid Blood Sugar Spikes
Without fiber to slow digestion, white bread is broken down into glucose very quickly, causing a sharp rise in blood sugar.
This spike is followed by a crash, leading to fatigue, hunger, and cravings soon after eating.
Over time, frequent blood sugar spikes can contribute to insulin resistance, weight gain, and an increased risk of type 2 diabetes.
✅ Minimal Satiety (Doesn’t Keep You Full)
Because white bread is low in fiber and protein, it digests quickly and doesn’t keep you full for long.
This can lead to overeating and increased calorie intake, especially if white bread is a staple in your diet.
✅ Often Contains Additives & Preservatives
Many commercial white breads contain added sugars, artificial flavors, dough conditioners, and preservatives to improve taste, texture, and shelf life.
Some brands even add caramel coloring to make it appear “healthier” or more like whole wheat.
Why Sourdough and Whole Grain Multigrain Are Better Choices
Sourdough has a lower glycemic index, is easier to digest, and contains beneficial bacteria from fermentation.
Multigrain (if truly whole grain) provides fiber, vitamins, minerals, and slow-digesting carbohydrates, making it a much more nutrient-dense option.
However as mentioned previously not all multigrain breads are created equal. In North America, many brands market their bread as “multigrain” while still using refined flours, added sugars, and preservatives. In contrast, European multigrain bread tends to be made with whole grains, natural fermentation, and minimal processing, making it the superior choice.
Both sourdough and multigrain bread can be excellent options, depending on how they’re made. Sourdough provides gut-friendly benefits from fermentation, while multigrain offers a nutrient-dense mix of whole grains—if you choose wisely.
When buying any bread, always check the ingredient list to ensure it’s made with whole grains, minimal additives, and no refined flours or hidden sugars. If it simply says "wheat flour" or "enriched wheat flour" instead of "whole wheat" or "sprouted whole grains," it's likely no better than white bread.
At the end of the day, quality matters more than labels. Choosing the right bread means fueling your body for sustained energy, better digestion, and long-term health.
Hope that helps,
Happy Exercising!
Robyn